Cauliflower Rice-Stuffed Peppers

Cauliflower Rice-Stuffed Peppers

5 Reviews
From: EatingWell.com, May 2018

Slash the calories and carbs of traditional stuffed peppers by swapping white rice for cauliflower "rice." The riced cauliflower is hearty and won't turn to mush during baking. Use an assortment of red, yellow, orange and green peppers to make an appealing presentation.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 large bell peppers (about 2 pounds)
  • 2 cups small cauliflower florets
  • 2 tablespoons extra-virgin olive oil, divided
  • Pinch of salt plus ½ teaspoon, divided
  • Pinch of ground pepper plus ¼ teaspoon, divided
  • ½ cup chopped onion
  • 1 pound lean ground beef
  • 2 cloves garlic, minced
  • ½ teaspoon dried oregano
  • 1 (8 ounce) can no-salt-added tomato sauce
  • ½ cup shredded part-skim mozzarella

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F.
  2. Slice off stem ends of bell peppers. Cut the flesh from the stem and chop. You should have about 1 cup. Scoop out seeds from the pepper cavities. Bring about an inch of water to a boil in a large pot fitted with a steamer basket. Steam the peppers until starting to soften, about 3 minutes. Remove the peppers from the pot and set aside.
  3. Pulse cauliflower in a food processor until broken down into rice-size pieces. Heat 1 tablespoon oil in a large skillet over medium heat. Add the cauliflower rice and a pinch each of salt and pepper. Cook, stirring, until softened and starting to brown, about 3 minutes. Transfer to a small bowl.
  4. Wipe out the pan. Add the remaining 1 tablespoon oil, the chopped bell pepper and onion. Cook, stirring, until starting to soften, about 3 minutes. Add beef, garlic, oregano and the remaining ½ teaspoon salt and ¼ teaspoon pepper. Cook, stirring and breaking up the beef with a wooden spoon just until no longer pink, about 5 minutes. Add tomato sauce and the cauliflower rice; stir to coat.
  5. Place the peppers upright in an 8-inch square baking dish. Fill each pepper with a generous 1 cup of the cauliflower rice mixture. Top each pepper with 2 tablespoons cheese.
  6. Bake until the filling is heated through and the cheese is melted, 20 to 25 minutes.
  • To make ahead: Prepare stuffed peppers through Step 5 and refrigerate for up to 1 day.

Nutrition information

  • Serving size: 1 stuffed pepper
  • Per serving: 374 calories; 22 g fat(7 g sat); 3 g fiber; 17 g carbohydrates; 29 g protein; 81 mcg folate; 83 mg cholesterol; 7 g sugars; 0 g added sugars; 621 IU vitamin A; 250 mg vitamin C; 155 mg calcium; 4 mg iron; 522 mg sodium; 1,010 mg potassium
  • Nutrition Bonus: Vitamin C (417% daily value), Iron (22% dv), Folate (20% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 3½ medium-fat protein, 3 vegetable, 1 fat

Reviews 5

June 12, 2019
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By: Brei Mascola
Great taste! However the beef should really be cooked and drained before adding.. way too much fat... But other than that, it was great!
June 10, 2019
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By: AMS
These are deliciously yummy. I typically make traditional stuffed peppers every couple of months, but now that I'm on a low-carb diet, I was wanting to try a more low-carb friendly version and was so glad I found this! I tweaked a few things, like added green onions and some other seasonings to my meat mixture, and these are so delicious! There is hardly a difference between the cauliflower rice and actual rice, minus two major differences I noticed: that real rice acts as a binding agent with the meat, whereas the cauliflower rice & meat mixture is much looser in the pepper (no biggie!) and that they are significantly more watery than traditional stuffed peppers, which is probably because I used frozen cauliflower rice instead of fresh. Nonetheless, they're amazing!
May 19, 2019
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By: kgoforth777
I changed a couple of things. First I browned the cauliflower in avocado oil liking the benefits of using it. The second thing I did was brown the green pepper in olive oil, added a red mini pepper and then after a minute added the garlic. I used homemade keto marinara. They are small changes that personalized my tastes. I thought it was delicious and would make it again for company!
November 30, 2018
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By: Ivey Noel Isenberg
I will say this I accidentally added the uncooked cauliflower rice instead of the cooked and it turned out the same !!! Lucky me and I added way less salt and pepper instead went for some old bay seasoning to give it that extra kick !! Overall it was a hit !!!
September 10, 2018
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By: Teresa Thrower Crooks
Made these for my husband and myself and they are great. My husband has always loved stuffed peppers so wasn't sure how he was gonna like them without the rice but he loves them now he asks for these at least once a week. Thanks for this recipe.
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